The Everything Green Mediterranean Cookbook: 200 Plant-Based Recipes for Healthy—and Satisfying—Weight Loss

By Peter Minaki

Take the Mediterranean diet to the next level of health with these 200 plant-based, whole food recipes to get you feeling your healthiest.

The Mediterranean diet centers around fresh vegetables and fruits, whole grains, olive oil, seafood and lean meats, and nuts and has been the most popular diet for reducing harmful inflammation, avoiding diseases, and losing weight. Already one of the best diets on the planet, there is a way to increase the benefits—by simply removing most or all meat and animal products. With these 200 vibrant and healthy recipes, The Everything Green Mediterranean Cookbook will guide you as you move towards a healthier lifestyle—one delicious meal at a time.

• Language: English
• Publisher: Simon & Schuster
• Release date: Nov 23, 2021
• ISBN: 9781507216637

Peter Minaki

Peter Minaki is the creator of the popular Kalofagas food blog (Kalofagas.ca) and a frequent contributor to Greece’s Free Press gastronomy website. He teaches cooking classes, provides catering, and creates restaurant popups at venues around Toronto. His recipes have been featured in Canadian Living, Opa!, National Herald, Stahl, and Ensemble Vacations, and he is the author of The Big Book of Mediterranean Recipes and The Everything® Mediterranean Cookbook, 2nd Edition. He lives in Scarborough, Ontario.

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Cover: The Everything Green Mediterranean Cookbook, by Peter Minaki

Lose More Weight with a Plant-Based Mediterranean Diet!

The Everything Green Mediterranean Cookbook

Peter Minaki

200 Plant-Based Recipes for Healthy—and Satisfying—Weight Loss

Dear Reader,

You and I have been living through challenging times. I went from being busy to having too much time on my hands. I used the extra time during the height of the COVID-19 pandemic to focus on the things that I love to do, like cooking for myself once again.

From a prolonged lockdown was born The Everything® Green Mediterranean Cookbook, following the dietary and lifestyle philosophy of the diet but concentrating on its essence: consuming a plant-based diet with legumes, good fats, whole grains, nuts, and only a sparse amount of meat.

You will not find any dishes with red meat in this cookbook, but there are plenty of nutritious (and delicious) dishes with poultry, seafood, and, of course, plant-based main courses.

The goal of this book is to provide those looking to lose weight and improve their overall physical well-being with two hundred recipes suited to these purposes.

My long-term goal has been to reduce my consumption of meat, and the green Mediterranean diet helps with that goal—along with the shedding of a few pounds.

This past year has been full of challenges, but I am happy to rise to the occasion and present a subject which I love (food), and offer delicious, easy-to-cook dishes that will help you on your journey to better physical wellness.

Peter Minaki

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The Everything Green Mediterranean Cookbook, by Peter Minaki, Adams Media

Introduction

The Mediterranean region is known for its beauty, diversity, variety of seafoods, and the diet that takes its name from the region that encompasses the countries surrounding the Mediterranean Sea. Despite the wide range of countries that comprise the Mediterranean region, the Mediterranean diet is most commonly associated with Spain, southern France, Italy, Greece, and the Middle East. There are regional differences in what constitutes the Mediterranean diet, but all share an essential common trait: a focus on whole grains, fruits, vegetables, and fish.

Although the Mediterranean diet has been enjoyed for centuries, within the last sixty years it has been the subject of much interest by dietitians, medical professionals, and consumers. People in the southern Mediterranean countries tend to have less heart disease compared to those in Western Europe and North America, even though they consume more fat than many dietary guidelines recommend and drink a relatively large amount of wine. These two factors seem to contradict the precepts of healthful eating, but for people in the Mediterranean this diet is a part of life. Another factor that characterizes this diet is the use of oils, nuts, and seeds. The use of certain oils—monounsaturated healthful fats—in place of animal fats provides a variety of phytonutrients, which help in the prevention of disease.

Recently, scientists have begun to study ways to make the Mediterranean diet, already one of the best diets on the planet, an even more effective plan for weight loss and improved health. A 2020 medical study found that participants who ate a Mediterranean diet lost more weight than others who followed a traditionally healthy diet. And those who followed a Green Mediterranean diet lost the most weight of all. This Green Mediterranean diet adds a few tweaks to the traditional Mediterranean eating plan. Participants cut out meat and most meat products and added three things to their daily diet: a high-protein green smoothie, 3 to 4 cups of green tea, and a handful of walnuts.

Whether you’re following the Green Mediterranean or the traditional Mediterranean diet, in this cookbook you’ll find hundreds of recipes to inspire you. Start the day with a hearty Mediterranean Omelet (Chapter 2) and a cup of green tea. For lunch, choose from colorful salads like Romaine Salad with Fennel, Orange, and Olives (Chapter 5), a Hummus Power Bowl (Chapter 4), or a simple Chickpea Soup (Chapter 7). You’ll also find lots of ideas for expanding your weeknight dinner repertoire, from Penne all’Arrabbiata (Chapter 9) to Imam Bayildi (Turkish Stuffed Eggplant) (Chapter 6). And of course, there are many options for green smoothies packed with plant-based protein.

No matter which recipe you choose, take a cue from the people of the Mediterranean region—take a break and savor your meal and the company of others. Taking time to smell, taste, and savor the flavors of a meal improves the feelings of satisfaction and enjoyment. As you embark on this journey into healthier eating, think about the excitement new foods can provide and shift your food choices to a more plant-based diet that emphasizes vegetables, dried beans and peas, fruits, whole grains, nuts, and seeds. Healthy eating has never been more delicious!

CHAPTER 1

A Plant-Based Plan for Healthy Weight Loss

While there may be as many Mediterranean diets as there are countries in the Mediterranean, all of the diets from the region have one thing in common: They build meals around plant foods and most often enjoy them in their whole form. Vegetables, fruits, legumes, whole grains, and healthy fats take center stage, while animal products serve as supporting players. Tweak that diet—remove red meat, limit other animal proteins, and add some high-quality plant proteins—and you have the Green Mediterranean diet, which has been found to be more effective in improving health and weight loss.

The Healthiest Diet on the Planet

Studies show that in comparison to consumers of the traditional Western diet, the people of the Mediterranean live longer, weigh less, and suffer from fewer medical complaints, such as cardiovascular disease. Researchers looked at their lifestyles and found that the key to their abundant good health was their diet, their activity level, and the amount of time they spent with friends and family. They don’t count calories, they don’t deprive themselves, and they don’t believe in bland meals.

What does all this mean? The Mediterranean diet is a heart-healthy eating plan that focuses on fresh, plant-based meals, healthy fats, and whole grains. Meals are made up of vegetables, whole grains, legumes, pulses (beans, lentils, and peas), pasta, fresh fruit, nuts, and rice. Healthy fats (such as olive oil) replace other fats (such as butter), dairy products are eaten in moderation, and fresh herbs and spices are used more than salt. Seafood is enjoyed occasionally—roughly two or three servings of fish or other seafood a week—while poultry is eaten about once a week, and red meat limited to one to two servings a month.

Even without restricting the amount of food you eat, consuming the foods of the Mediterranean can help you to lose weight. Combining the diet with a reduction in your daily calorie intake makes weight loss even more likely.

The Mediterranean diet encourages lifestyle changes in addition to dietary changes. The first is to add physical activity into your day. Take a long walk before or after dinner, participate in sports, or even just take the stairs at work instead of the elevator. Adding more movement into your daily routine will improve your health and your mood.

fact

A Nurses’ Health Study (Annals of Internal Medicine, 2013) followed more than 10,000 women and found that those who followed a Mediterranean eating plan were 46 percent more likely to reach age 70 without chronic diseases like type 2 diabetes, kidney disease, lung disease, Parkinson’s disease, and cancer, and without major declines in cognitive and physical function. The women who aged healthfully consumed more plant-based foods, whole grains, and fish; fewer processed and red meats; and a moderate amount of alcohol.

Another mood enhancer is to slow down and enjoy your meals with friends and family. Spend time talking, pausing while you eat to enjoy the company of those around you. Finally, drink more water. The Mediterranean diet encourages staying hydrated with water or unsweetened drinks like coffee or tea. Sugary drinks, like juice or sodas, should be avoided. These changes may seem small, but they can have a big impact on your health over time.

The Green Mediterranean Diet

The results of a November 2020 study on the effectiveness of the Mediterranean diet was published in the health journal Heart. Researchers compared three groups of individuals who were all defined as sedentary and moderately obese (with a BMI of about 31). All of the participants were provided with guidance to increase their daily activity. One group was instructed to eat a healthy diet in addition to the exercise. A second group was advised to follow the traditional Mediterranean diet with daily calorie limits of 1,200–1,400 for women and 1,500–1,800 for men. The third group was given guidelines to follow a Green Mediterranean diet with the same calorie restrictions.

question

What is mankai?

Duckweed, a tiny flowering plant, is a nutritional powerhouse. The cultivated version of duckweed is called Mankai, and you can buy it in frozen 100-gram cubes. Three cubes can be dropped into a smoothie to boost its nutritional profile to impressive levels. A complete protein with all nine essential amino acids, Mankai has no cholesterol or added sugar and is very low in sodium. One serving provides 45 calories, 1 gram of total fat, 5 grams of carbohydrates, 4 grams of fiber, and 5 grams of protein. It’s an excellent source of folate, zinc, iron, and vitamins A and K.

Both versions of the Mediterranean diet followed in the study eliminated red meat and processed meats and added a daily snack of a handful of walnuts; the Green Mediterranean diet added 3–4 cups of green tea per day and a plant-based smoothie containing frozen cubes of Mankai duckweed, an aquatic plant rich in protein, iron, and other nutrients.

After six months, those on either Mediterranean diet lost more weight than those in the healthy diet group, who lost an average of 3.3 pounds. The Mediterranean dieters lost 11.5 pounds, and the Green Mediterranean dieters lost 13.7 pounds. The Green Mediterranean group also reduced their levels of bad cholesterol by nearly 4 percent, and they recorded reductions in blood pressure, insulin resistance, and inflammation. All of these factors are known to decrease the risk of heart disease.

The Green Mediterranean Diet is relatively easy to follow. The daily green smoothie and walnuts make satisfying snacks, and the list of foods you should eat is varied and vibrant:

Green tea

Water

Mankai cubes or a plant-based protein powder

Nonstarchy vegetables, such as broccoli, green beans, cauliflower, and onions

Leafy greens

Tomatoes

Fruit

Eggs

Cottage cheese

Yogurt

Almonds

Walnuts

Olive oil

Tahini

Herbs and spices

Fish and poultry (in limited amounts)

And the list of foods to avoid is short:

Red meat

Processed meat

Highly processed foods (snack foods like chips, crackers, and cereals)

Desserts

Soda and other sweetened beverages

The best way to approach any diet is to focus on what you should be eating rather than what you shouldn’t. The staples of the Mediterranean diet are fresh, satisfying, and, most of all, delicious. Take the time to add the healthiest foods to your daily diet to replace processed and packaged foods. Here are some things to try as you make the transition to a better, healthier lifestyle:

Increase your intake of legumes and beans. Canned products make this easier.

Eat vegetables and fruits at every meal. At least half your plate should be produce.

Add 1 ounce of walnuts to your daily meal plan. Eat them as a snack or add them to a smoothie or a salad.

Drink healthy beverages all day, especially green tea and water.

Pay attention to fiber. Sources include whole grains, raw produce, nuts and seeds, and beans and legumes.

Focus on Plant-Based Foods

The Mediterranean diet has a plant-forward philosophy, meaning that the majority of your meals should be based around plants, whole grains, and healthy fats, and less on meats, dairy, and eggs. This requires that those who eat a standard American diet change the way they think about the food—in particular, the meat—they consume.

essential

Preparing meals in advance is an easy way to keep on track, and it makes life easier during a busy week. Spend time on the weekend selecting a few recipes to make in advance. Cold salads, soups, and stews are all excellent make-ahead options, and you can divide them into reusable containers for lunches and dinners all week.

When you plan meals on a Mediterranean diet, start the way the locals do—with vegetables. Whole foods (meaning foods that are minimally processed and fresh) are best. When you plan meals around whole, plant-based foods, you eliminate the risk of consuming the added sugar, fat, and salt commonly found in convenience foods. Plan your meals in advance, making a plan for breakfast, lunch, dinner, snacks, and dessert ahead of time so you can reduce your reliance on meat. Make more shopping trips to the grocery store per week to ensure you have the freshest vegetables and fruits on hand for meals.

Eat Seasonally

Fruits and vegetables taste best when they are eaten in season. Become familiar with what produce is fresh and in season where you live, and base your meal plans on those foods. Visit your local farmers’ market and talk to the individuals who are selling fresh produce. Ask them what they love and how they like to prepare it. Seasonal fruits and vegetables have more flavor, pack more nutrition, and are generally less expensive, so enjoy the finest fruits and vegetables the season has to offer.

Enjoy Healthy Fats

For cooking and making dressings, olive oil should be your go-to choice, but there are other ways to incorporate healthy fats into your diet. For example, add nuts, olives, avocados, and seeds to grain-based salads or leafy green salads,